Noosa 1500 – Race Prep WK 5/5 – Wednesday 16-Oct

Cleveland 50m Pool Session ??

Recovery Swim – post flight

Warm Up:  800

Recov:  400

• 400 FS with every 4th length BK

EN-1:  1000 (50 recov)

• 4 x 100 FS Pull on 1:45, swim 1:29 (act:  1:29, 1:30, 1:31, 1:32)
• 100 BK on 2:00, swim 1:45
• 4 x 100 FS on 1:45, swim 1:30  (act:  1:35, 1:35, 1:35, 1:35 … likely on 15 sec rest)
• 100 BK swim 1:45
• 50 easy

EN-2:  200 (100 recov)

• 4 x 50 on 55sec, swim 41-42sec
• 100 recovery

Kick:  300 200 (100 recov)

• 2 x 100 FS Fins Kick
• 2 x 50 BK Fins Kick
• 50 recovery

LAP:  300 200 (200 recov)

• 2 x 4 x 50 Fast on 1:15  (last two were 50’s with sighting)
• 2 x (50 Fast, 25 easy) continuous
• 2 x (35m deck walk, 50m FS Sprint with sighting) continuous

Swim Down:  200